wod

CrossFit and Intensity Programming – Week of 12.23.2019

By 12/22/2019 No Comments

CrossFit

Monday

EMOM x 7
Minute 1: 3 Hang Power Snatch
Minute 2: 50 Double Unders
Minute 3: Rest 


Tuesday

12 Days of Christmas1 Rope climb
2 Hang Power Clean
3 Push Jerks
4 Front squats
5 Deadlifts
6 Cal Bike
7 Burpees
8 Pull-Ups
9 Lunges, ea leg
10 Cal Row
11 Kettlebell Swings (70lbs/53lbs)
12 Muscle-Ups

Note: Same weight for all barbell movements. Barbell reps should be unbroken.


Wednesday – No Classes

Home WOD: 
(20 sec work:10 sec Rest) x 8. Do not rotate. Rest 1 min after each.
Air Squats
Push-Ups
Sit-Ups
Burpees

Have a safe and fun holiday. 
All the best from the Intensity Park Meadows Crew.


Thursday

AMRAP 20
30 Step-ups (24″/20″)
20/15 Cal Row
5 Strict Knees to Elbows
5 Knees to Elbows, kipping


Friday

Overhead Squat
Every 3:30 x 5
5 Overhead squats

For time
15 Overhead squats
30 Handstand push-ups
15 Overhead squats
200m Kettlebell farmers carry


Saturday

AMRAP 14 with a Partner (You go, I go)
10/10 KB Swings
10/10 Burpees
10/10 Box Jump Overs
10/10 Calorie Bike/Row
Rest 5 Minutes
AMRAP 16 with a Partner
200m Run Together (1 person carries medal)
32 TTB / TRX Knee Tucks
32 Synchro Air Squats


Sunday

Coach’s Choice


Intensity

Monday

Program #1 (14)
Buy-in: 2 Min Russian Twists
AMRAP 12
10 TRX Supinated Rows
10 KB Swings
200m Run
10 Ball Slams

Program #2 (16)
With a partner…..
P1: 400m Run/500m Row
P2: AMRAP
4 Sandbag to Shoulder
8 Push-Ups
12 Squats
GOAL: 4 Rounds each. Begin each AMRAP with sandbags.


Tuesday

12 Days of Christmas1 Rope Pull-to-Stand/Climb
2 Hang Power Cleans
3 Push Press
4 Goblet Squats
5 Deadlifts
6 Cal Bike
7 Burpees
8 Pull-Ups
9 Lunges, ea leg
10 Cal Row
11 Kettlebell Swings
12 Bench Dips


Wednesday – No Classes

Home WOD: 

(20 sec work:10 sec Rest) x 8. Do not rotate. Rest 1 min after each.
Air Squats
Push-Ups
Sit-Ups
Burpees

Have a safe and fun holiday. 
All the best from the Intensity Park Meadows Crew.


Thursday

Program #1 (12)
AMRAP 12
60 Speed Step Single Unders
15 Gorilla Rows, 2xKB/DB
60 Lateral Plate Jump Overs
15 Straight Leg Sit-Ups

Program #2 (19)
Tabata: (20s work/10s rest) x 8. Do not rotate.
1 min rest after each Tabata
Single Leg TRX Plank Hold, 4 rounds left/4 rounds right
Burpee
Box Step-Overs, weighted
KB Two Handed Squat Clean, 1xKB


Friday

Program #1 (17)
4 Rounds, 3:00 Interval
12 Shoulder to Overhead
12 Single Leg Step-Ups, weighted
Max Calorie Row or Bike
** Rest 90 sec between rounds **

Program  #2 (12)
2 Rounds
500m Row
25 Medball Clean
15 Pull-Ups


Saturday

AMRAP 14 with a Partner (You go, I go)
10/10 KB Swings
10/10 Burpees
10/10 Box Jump Overs
10/10 Calorie Bike/Row
Rest 5 Minutes
AMRAP 16 with a Partner
200m Run Together (1 person carries medal)
32 TTB / TRX Knee Tucks
32 Synchro Air Squats


Sunday

Program #1 (30)
30 Minute AMRAP
300m Run/18 Cals
15 Floor Press, plate
10m DB Bear Crawl Walk
12 Cals Reverse Pedal Bike
9 Reverse Burpees
15 KB Swings

 

Fremont Darkstar

Kevin

About Kevin

www.intensityparkmeadows.com Instagram:@intensityparkmeadows / @coach.km

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